Category Archives: Blog

Going on Vacation During Physical Therapy

July 7, 2021 Teresa Stockton - Blog, General Information

For most of us, vacation equals relaxation, catching up with loved ones, or even some much-needed fun in the sun. We all deserve a break from time to time from our work schedules and daily tasks, and going on vacation during physical therapy this time of year isn’t uncommon. However, missing a few exercises between physical therapy visits can run the risk of losing some of your hard-earned progress. With just a little forethought and planning, you can stay active and healthy throughout your trip. If you are going on vacation during your rehabilitation program, here are a few key things you can do.

If you’re going on vacation during physical therapy the first thing you should do is talk to your physical therapist about a home exercise plan (HEP) that you can take with you so you’ll know exactly what you can do while you are away. Then, take a look at your itinerary and see what time you’ll have available for your exercise program. By planning ahead you’ll be more likely to follow through.

Second, plan times during your trip when you can do your HEP. It can be ideal to fit your routine first thing in the morning so you don’t have to worry about it the entire day. Lunchtime is another good option since it’s when your body is naturally most active. Making use of your breaks instead of a set time each day can also work.

Whether flying or driving, you’re likely going to be doing a lot of sitting and waiting at the beginning and end of your trip, which is a great time to get those exercises in. Also, try to take advantage of breaks during your vacation whether you’re…

Waiting for an uber
About to start a tour
Getting ready to eat
In a longer-than-it-should-be theme park line

Taking just a few minutes throughout the day to do some stretching and the prescribed exercises will help keep you from losing all those hard-fought gains you worked on with your physical therapist.

Finally, if you’ve had a major injury or are recovering from surgery, ask your physical therapist for advice on how to prevent re-injury while you are away from the clinic. By listening to your physical therapist, sticking to your home exercise plan, and avoiding situations that could increase your pain/injury, you should be able to have an amazing vacation full of fun!

If you are experiencing pain or loss of motion, we highly recommend you see one of our licensed and very talented physical therapists before going on vacation. Even if you haven’t started treatment yet, we can give you ways to keep from reinjuring your body further and get you on the schedule for your return.

PT News June 2021

June 30, 2021 Teresa Stockton - Blog, Industrial Rehab, PT News, Shoulder

This time in PT News we recap what our clinics have been posting throughout June 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

1. Our Top 10 Beach Activities

Written by The Jackson Clinics with multiple locations throughout Northern, VA.

Summer is here and, despite the cicadas and lack of a proper Spring season, it’s time to get out and enjoy the sun. We asked our team to share their favorite beach activities. From building sandcastles to creating fantastic smoothies, our Top 10 list delivers fun and affordable activities for the whole family! Read more

2. Managing Return to Work Aches and Pains

Written by The Center for Physical Rehabilitation, an outpatient physical therapy practice with locations serving Greater Grand Rapids, MI.

Over the past several months, many people have experienced an extended time away from work due to the covid-19 pandemic but recently employees have gradually begun returning to their regular work routine. As we return to our places of employment and re-adjust to the physical demands of our jobs, we undoubtedly will experience an onset of aches and pains. Thankfully a majority of these aches and pains will resolve on their own or with some basic interventions. Read more

3. 5 Keys to Treating a Frozen Shoulder

Written by Wright Physical Therapy, an outpatient physical therapy group with locations throughout ID.

We explore the meaning of stiff shoulder as it refers to a sub-optimal range of motion for performance that is physically and, at times, mentally debilitating. The lack of motion from a stiff shoulder can have a significant impact on daily living, vocation, and recreation. There are 5 key principles for treating the “frozen” shoulder. These apply to all shoulders which lack range of motion, regardless of the particular diagnosis. Read more

We hope you enjoyed our picks for the PT News June 2021 edition.

Find these locations and others to start feeling better today!

Four Exercises You Can Do at Home While Watching TV

June 16, 2021 Teresa Stockton - Blog, General Information

Watching television can be a fun way to spend a night at home, especially when there are so many great shows to choose from. Many conversations now start with, “Did you watch that new show on Netflix?” While it is fun to binge-watch a television show, sitting for long periods can be detrimental to your health. Fear not – we have 4 Exercises you can do at home while watching TV

Here are some exercises you can do while enjoying a good show!

Sit-To-Stand
Leg Figure Eights
Elevated Mountain Climbers
Tricep Dips

Need help getting started? These exercises will not work for everyone and should not be done if you are experiencing pain. An on-site or telehealth visit with a physical therapist can show you the safe way to exercise, the right number of repetitions, and how to progress the exercises correctly. Remember that all bodies are a little different; physical therapists can teach what is right for YOU!

Looking for more?

Check out our recent blog on stretches you can do at work!

5 Ways to Overcome Stress at Work

May 26, 2021 Teresa Stockton - Blog, General Information, Industrial Rehab

There is a close relationship between health and productivity. It is important to raise awareness about employee’s well-being as we celebrate National Employee Wellness Month. Many of the most effective stress control mechanisms are surprisingly physical in nature. Encouraging them in the workplace can have a positive impact on the health and productivity of workers.

So how do we overcome stress? What can we do NOW, to help keep our mental health strong?

Here are a few ways to overcome stress and put a positive spin on your day and minimize stress levels:

Take Deep Breaths for an easy 3-5 minute exercise, sit up in a chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply. Deep breathing oxygenates your blood.
Exercise causes your body to release endorphins and it helps clear the mind. Get up, and walk for a few minutes. If you can’t leave your desk, stretch! Stretching is a therapeutic exercise.
Eat Right and avoid sugary, fatty snack foods. Fruits and vegetables are always a good healthy option. Keep several at your desk and enjoy them.
Listen to Music, playing calm music has a positive effect on the brain and body. If you are feeling overwhelmed, take a small break and listen to your favorite tune. One recommendation is listening to ocean or nature sounds.
Schedule Time with family or friends to combat stress and/or loneliness by calling or meeting them after work. Schedule a group lunch outing or zoom with coworkers and have it on your calendar as something to look forward to.

The physical consequences of unattended stress can be far-reaching and, at some point, become more permanent than chronic. Chronic, non-traumatic pain typically does not require surgery, but it does require the skills of an experienced physical therapist to evaluate and treat the root of the problem. FIND A PT today and schedule an appointment!

REFERENCES:www.healthsearch.com, healthline.com, helpguide.org, and article by Elizabeth Scott, M.S., About.com Guide
www.corporatewellnessmagazine.com/article/june-is-national-employee-wellness-month

Top 5 Benefits of Cross-Training

May 19, 2021 Teresa Stockton - Blog, Sports and Fitness

We’ve all had exercise ruts: Our weight loss stalls, our strength seems at a standstill, and every workout feels like misery. If that’s happened to you, there’s something that your body might be trying to tell you: cross-train.

All athletes have physical specialties, and as a result, they tend to focus on and train the major muscle groups that are used primarily in their specific sport. Cross-training helps to create muscle confusion, which combats boredom and exercise plateaus. What it involves is adding in a new-to-you exercise sequence, or a faster or unusual workout type, to keep your body on alert for responsiveness and adaptation.

TOP 5 Benefits of Cross-Training

Decreased Risk of Injury
Through cross-training, an athlete is less likely to get an overuse injury. Instead of overusing the same joints over and over, cross-training allows athletes to employ a variety of muscle groups.
Better Aerobic Capacity
Limiting an athlete to one activity can cause burn-out. By doing different exercises, they are instead able to switch to new activities when a body part feels sore. For example, if you are a runner with shin pain, you can stop running and do swimming, rowing, or other non-impact activity, allowing you to continue to work on your stamina.
Increase in Overall Strength
Research has shown that strength training can increase overall performance. By increasing strength, athletes can run faster, throw harder, and jump higher. For instance, weightlifting can increase performance more than just simply practicing certain skills.
Develop Dynamic Flexibility
By working out multiple muscle groups, athletes can develop much greater dynamic flexibility than when you focus on one area of the body. New muscles, joints, and ligaments are “warmed up” and lengthened by trying new exercises or activities.
Aid in Healing
In some cases, cross-training can allow the body to recuperate faster from injury; this is because other exercises can directly improve the condition caused by regular activity. Using alternative exercises allows the body to heal and in many cases will also help stretch and strengthen parts of the body that are in pain.

Physical therapists work with athletes to improve performance, prevent injuries, and aid in recovery. If you are in pain or are looking for ways to improve in your sport find a physical therapy clinic near you!

This article was written by the rehabilitation team at The Center for Physical Rehabilitation – with locations throughout greater Grand Rapids, MI.

PT News April 2021

April 28, 2021 Teresa Stockton - Blog, Hand, Knee, PT News, Sports and Fitness

This time in PT News we recap what our clinics have been posting throughout April 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

1. Physical Therapy Can Relieve Your Arthritis Pain in These 4 Ways

Written by Cornerstone Physical Therapy with multiple locations throughout Ohio.

Physical therapy is one of the highest-rated treatments for arthritis pain. While so many people think of physical therapy as a treatment for following an injury or after a devastating health condition like a heart attack or stroke, utilizing physical therapy for arthritis pain is both highly effective and recommended. Read more

2. What is Proprioception Injury Prevention?

Written by O.S.R. Physical Therapy, an outpatient physical therapy practice with 4 locations in Minneapolis.

Proprioception injury prevention is simply using your body’s sense of orientation to prevent an injury. Thinking about how you’re moving, what’s around you, and your position can help you stay clear of acute injuries. Acute sports injuries are some of the most painful injuries for an athlete. An injury is physically painful. But, it can also be emotionally painful as you’re sidelined for days and even months until you recover. Read more

3. Second ACL Tear 7 Times More Likely in Young Athletes

Written by Custom Physical Therapy, an outpatient physical therapy group with 3 locations near Reno, NV.

If you return to knee-strenuous sporting activities (e.g. soccer, volleyball) within 9 months of your ACL reconstruction and you are 25 years old or younger, you are 7 times more likely to sustain a second ACL tear! Those who returned to their sport 12 months after surgery fared substantially better. Read more

We hope you enjoyed our picks for the PT News April 2021 edition.

Find these locations and others to start feeling better today!

Posture is a leading cause of Neck Pain.

April 21, 2021 Kevin - Blog, Neck

Neck pain is a common problem among adults and with the help of smartphones and tablets, is becoming more frequent among young adults. Studies have shown that the incidence of neck pain is increasing making it second only to low back pain in worker’s compensation costs. Seventy percent of adults will experience this form of pain in their lifetime and over fifty percent of adults have experienced it in the last six months. Symptoms of cervical dysfunction may include dizziness and headaches as well. It may be a result of trauma, stress, poor posture, static or repetitive movements.

Physical therapy can be effective in treating many types of neck pain. The combination of modalities, manual therapy, and exercise, as well as postural and ergonomic correction, is proven to provide the best long-term results. It’s also important to look at the whole body for postural issues as well as movement disorders that could cause increased stress on the neck. Chronic pain may be from altered patterns of muscle activation with upper extremity use, resulting in the increased use of the accessory muscles. The increased use of these muscles along with the decreased use of the neck flexors can lead to decreased ability for neck stabilization which can result in pain, headaches or dizziness.

Physical therapists can design a specific program to restore alignment and muscular stabilization, resulting in decreased pain. Range of motion and posture can be improved with cervical and scapular strengthening exercises, which are an integral part of any physical therapy program for the neck. However, no physical therapy program for neck pain is complete without patient education. This includes a home exercise program along with the postural and ergonomic correction. This is specific to each patient and also encompasses all aspects of life including sleeping, work, and recreation.

See if your posture may be contributing to your neck pain.

Posture IQ Quiz

1. When you’re sitting at the computer are you:

A. Leaning into the computer with your head closest to the screen?

B. Sitting upright with your back to the office chair?

2. Is your keyboard:

A. Positioned in the middle of the desk (forcing you into a reach)?

B. Directly in front of you at the edge of your desk?

3. Is your computer screen:

A. At an angle or tilted

B. At eye level, directly in front of you

4. When driving, can you feel your head against the headrest?

A. No, I’m leaned forward looking out the windshield

B. Yes, and I use the lumbar support feature in my car

If you answered A to 2 or more questions, you’re most likely going to suffer from posture-related symptoms throughout your life.
If you answered B to most questions, you’ve got an excellent posture IQ and will save yourself years of potential back, neck, and shoulder pain.
(Quiz provided by Life Fitness Physical Therapy – Ellicott City, MD)

More information you may find helpful:

Most Common Orthopedic-Related Injuries

March 31, 2021 Teresa Stockton - Blog, General Information

If you feel pain after a fall, sporting accident, or sudden movement, it is recommended that you have yourself checked by an orthopedic specialist. This is important to assess if you have sustained injuries that have affected your joints, bones, and connective tissues.

Orthopedic doctors recommend that you don’t treat any orthopedic injuries on your own or wait them out as it might lead to permanent damage. Some of the most common injuries orthopedic and sports injury clinics attend to include:

Fractures

Fracture is a prevalent risk, especially for those that engage in contact sports. Fractures have two primary classifications: simple and compound. The most common fractures in sports occur in the ankle, foot, wrist, collarbone, and hand.

A fractured bone can be extremely painful, and the area around the fracture often swells instantly. If you suspect you have a fracture, it is recommended that you seek medical attention right away.

Groin Strains

Groin strains often occur when you change direction drastically while exercising. Groin strains can also be attributed to overstretching of the groin muscles. Some of the most common symptoms of groin strain include swelling, bruising, and muscle spasms.

Hamstring Injuries

Hamstring injuries often occur when exercising or running. The hamstrings can get injured when they are overworked or stretched too far. In some instances, the muscle can also tear.

Individuals with hamstring injuries can feel severe pain in the back of their thighs. Some people will also feel a “pop.” Hamstring injuries can also cause bruising or inflammation at the back of the thigh.

Ankle Sprains

When the ankle is bent or twisted the wrong way, a sprain can occur. Ankle sprains can also happen if you wear improper footwear or get injured while playing sports. While a mild ankle sprain can get better with rest, severe cases will require orthopedic care.

About the author

Dr. Charles R. Kaelin received his medical degree from the University of Louisville, Kentucky, and completed his orthopaedic training at Orlando Regional Center in Orlando, Florida. Dr. Kaelin also received training in Sports Medicine at Alabama Sports Medicine with Dr. Lemak, specializing in sports medicine and workman’s compensation injuries. He has been a fellow of the American Academy of Orthopaedic Surgeons (AAOS) since 1990. He is a charter member of the International Cartilage Research Society, a Founding member of the AAOS Education Enhancement Fund (AAOS), and a past editorial board member for the American College of Sports Medicine Health and Fitness Journal.

Depending upon the injury, patients may benefit from physical therapy for further rehabilitation. Our licensed orthopedic professionals work each day to help patients back to the activities they love most. Find the location nearest you today!

Common Basketball Injuries

March 10, 2021 Teresa Stockton - Ankle, Blog, Sports and Fitness

Whether you are a weekend warrior or involved in youth sports, athletes ages 5-75 can experience injuries from playing the games they love. Physical therapists are adept at working with patients suffering from common basketball injuries and can help in a variety of different ways.

One of the most common basketball injuries is an ankle sprain. An Ankle sprain is a partial or complete tear of the ligaments that support the ankle. Ankle sprains may be caused by falling or sudden twisting of the ankle, such as:
• Stepping on an uneven surface or in a hole
• Taking an awkward step when running, jumping, or stepping up or down
• Having your ankle roll over when playing sports or exercising called inversion of the foot

Physical therapy intervention is the standard for treatment of ankle sprains. Treatment for the acute ankle sprain is based primarily upon the RICE principles: Rest, Ice, Compression and Elevation. This is followed quickly by a program of exercises and functional training to reduce the likelihood of chronic ankle instability. Balance and “proprioceptive” training are critical components of the rehabilitation process. In the case of a severe sprain and subsequent chronic instability, surgical intervention may be indicated.

Stress fractures are also seen frequently. A stress fracture is a tiny crack in the bone from chronic overuse. It is typically caused by repeated stress or overuse.
Causes include:
• Increasing the amount or intensity of an activity too quickly
• Switching to a different playing or running surface
• Wearing improper or old shoes
• Stress fractures can worsen by continued physical stress. Smoking can also make

Rest is the first thing you can do for a stress fracture. This includes avoiding the activity that caused the fracture and any other activities that cause pain. Rest time required is at least 6-8 weeks. Once you are ready to restart activity your physician may prescribe physical therapy. They may begin with non weightbearing activities, such as swimming, cycling, use of an Alter-G treadmill. Next, weight-bearing, nonimpact exercise may be prescribed. Gradually, low-impact activity, starting with walking, will be added to your treatment. Once you can do fast-paced walking with no pain, your physical therapist will give higher impact activities, such as light jogging.

HAND INJURIES are also commonly seen in basketball. If you experience a finger injury, a hand therapist will work to make sure your fingers heal correctly and reduce the risk of long term damage.

A Boutonniere injury is usually the result of a forceful blow to the bent finger and causes a disruption of the central slip of the extensor tendon insertion at the level of the middle phalanx. The middle joint (PIP) is unable to fully straighten. If left untreated, a PIP flexion contracture can result and chronic deformity ensue. Acute boutonniere injuries are treated with PIP extension splinting continuously 4-8 weeks. Chronic boutonniere injuries with PIP flexion contractures are treated with dynamic splinting to improve passive PIP extension and static splinting for at least 4 weeks once full PIP extension is achieved.

Mallet injuries are seen commonly with ball sports and result when the terminal extensor tendon is torn from the attachment on the bone. When this occurs, a small fragment of bone may be avulsed from the distal phalanx and the end of the finger droops down and cannot be straightened actively. X rays are necessary to determine the course of treatment. Bony mallet injuries may require surgical correction. Most of these injuries can be treated conservatively with continuous DIP extension splinting for 6-8 weeks.

PT News March 2021

March 3, 2021 Teresa Stockton - Blog, Industrial Rehab, PT News, Sports and Fitness

This time in PT News we recap what our clinics have been posting throughout February and March 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

1. 5 Common Sports Injuries: Causes, Prevention, and Treatment

Written by Wright Physical Therapy with multiple locations throughout Idaho.

Sports injuries happen, and they usually occur when engaging in sports or exercise. Sports injuries can occur due to overtraining, lack of conditioning, and improper form or technique. Failing to warm-up increases the risk of sports injuries. Read more

2. The Cost of Being Sedentary

Written by The Jackson Clinics, an outpatient physical therapy practice with multiple locations throughout Northern Virginia.

While it might be easy to list off all of the benefits of exercising, we don’t typically talk about the cost of being sedentary. In fact, a recent study by Jama followed over 100,000 adults for more than 8 years and measured their fitness using a treadmill. The participants were arranged by age and gender into performance groups: Read more

3. Work-at-Home Pain Relief

Written by JACO Physical Therapy, an outpatient physical therapy group with 4 locations throughout Oahu, HI.

We have found that many of our patients are still working from home and spending more time than they anticipated working at a less-than-ideal workstation. We’ve been seeing complaints of neck pain, back pain, and wrist pain that is caused by strain from poor body mechanics while working. Read more

We hope you enjoyed our picks for the PT News March 2021 edition.